Back pain can appear out of the blue – in most cases, because your back is untrained and your movements are unpractised. Strengthening your back is the best prevention!
Most back pain is harmless and will disappear again
Your back is very strong – in fact, the spine is one of the strongest parts of our body.
Only a few cases are serious – the so-called 'red flags'. So even if you experience pain and a reduced range of motion when bending or lifting something up, the most common cause is using your back muscles during activities you're not used to, such as lifting heavy objects or gardening.
How to speed up recovery: while the pain may be intense, it will probably be short-lived.
Try these simple relief measures, which will help you get back on your feet:
You might want to try cooling the area with a cold pack – ice is a natural pain reliever and will work in case of swelling or bumps. Place it on the sore spot. If you feel that this helps, leave it on for no more than 10 minutes each hour. See a doctor if you suspect inflammation.
You may take medicine that reduces pain, swelling and irritation without medical advice, but see your doctor if symptoms do not improve.
Consult your doctor about what best to do and whether you need rest or activity. We recommend you get back to your normal activities as soon as possible, as movement helps your muscles to relax and stay strong.
To avoid further problems:
- Exercise regularly and keep your back and stomach muscles strong.
- Make sure you alternate sitting positions and try to move around a lot when working in a sitting position.
- Observe whether psychological factors might be the cause of your back pain, and learn to manage stress.
Tips to prevent back strain
Should you experience pain during chores that you are not used to (such as lifting or gardening), try to train your body and your back. You will find specifically designed exercises in our video library.
Exercise regularly. An inactive lifestyle will contribute to lower back pain.
If you must sit at your desk or behind the wheel for long hours, try to break up the time by moving around a lot or take a break to do some stretching exercises.
“Even with intense lower back pain, it is important for you to try to get back to your normal activities as soon as you can.
“TRY TO GET BACK TO
YOUR NORMAL ACTIVITIES
AS SOON AS YOU CAN.”Heat will help relax stiffness of muscles and joints; a cold pack can also help by reducing the pain from an irritated area.”
Check out our video section too for exercises designed specifically to strengthen your lower back.
Please note that none of the above given tips or recommendations substitute medical advice. Important: consult a health professional in case of an injury or if you suspect a slipped disk. A physician should be consulted in those acute cases when the condition is
accompanied by reddening, swelling or hyperthermia of joints, ongoing or severe pain and/or are associated with neurological symptoms (e.g. numbness, tingling), or if the pain radiates down the leg(s).
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